Meal-planning help without a dietitian

Although detailed, customized menus may not be readily available at little or no cost, specific online examples can highlight what you need to look for in a meal. You'll also find primers on nutrient-dense foods, good versus bad fats, portion sizes and food labels.

Further, sites such as CalorieKing and TheCalorieCounter.com provide nutritional information on thousands of fresh and prepared foods.

And keep in mind that some health insurance plans do cover visits with registered dietitians (individual consultations can be pricey), particularly if prescribed by a physician. They can not only outline daily eating plans, but also offer cooking tips and help you navigate food-laden social occasions.

Here are resources to check out:

* EatRight.org, sponsored by the American Dietetic Assn., offers extensive resources under "Food & Nutrition Information," including tips for weight management (a tutorial on whole grains, 25 healthy snacks for kids), different eating plans for high blood pressure (emphasizing fresh fruits and vegetables and low- or nonfat dairy products) and an explanation of the differences among dietary fats.

* MyPyramid.gov, created by the U.S. Department of Agriculture, offers more than that trusty food pyramid; there's also a menu planner that allows you to calculate calories and fat and choose foods from various food groups.

* Rd411.com, created by Nancy Collins, a past president of the Florida Dietetic Assn., is geared to registered dietitians but has a wealth of practical consumer information about nutrition, obesity and weight control. It even offers sample menus, including ones for before and after your workouts.